One way or another, you've developed a ritual at your place of fitness, and I bet dollars to doughnuts that it is hardly ever interrupted –– until now.

Of all the machines, exercises, "spots" and gadgets offered in the gym, I know you have your favorite. It may be "your" treadmill (i.e. "I can't believe that slowpoke lady is only walking on my treadmill!"), or it may be your little corner where you stretch, and where you've recently discovered a relocated trash can.


One way or another, you've developed a ritual at your place of fitness, and I bet dollars to doughnuts that it is hardly ever interrupted –– until now.


When thinking of equipment I would like to purchase for my "dream club," I always think of exercises where warriors are wearing a mask of anguish. Let's turn your world on its ear and delve into the five lifts that you need to insert into your routine immediately.


The thrusterwill add speed, explosiveness and endurance to your every move –– and fire to your lungs (not kidding!). Stand with weight at shoulder height, drop into a deep squat and then thrust upwards while pressing the weight overhead, locking your arms and pushing your head through. Finish with the weight directly overhead.


The deadliftand pull-uphave got your back (that's two moves for those counting). No move builds strength and explosiveness throughout your whole body like the deadlift (bent knee style). And who hasn't seen a gymnast spinning around the uneven bars and thought, "What I wouldn't give for a body like that!" Well, do some pull-ups and you'll be on your way.


Don't double dip, just dip. Again, borrowed from the world of gymnastics; parallel bar dips have been around for ages and are the bedrock of a solid upper-body workout. If you can't do one with your bodyweight yet, peck away with an assisted version until you can –– don't give up!


Where's the fifth move? I'm letting you keep your favorite; as long as you give the previous four a go, I'll be happy. Try something new and expand your ritual.


Have a great week, gang!


Darin St. George is a personal fitness coach at Gold's Gym in Natick, Mass. Visit his website at www.TrainerX.com.